Fibers And Weight Control
A diet rich in fiber contributes to maintaining a healthy weight for the body, as the fibers help to feel full faster and for a longer period, as foods rich in fiber give a feeling of satiety, and reduce caloric intake, compared to foods low in fiber.
Foods rich in fiber are healthy foods, because they are rich in vitamins and other nutrients necessary for the health of the body, such as vegetables, fruits, and whole grains, and there are two main types of fibers in food; they are: soluble fibers and insoluble fibers. Read along to know more details about these two types.
Soluble Fibers For Weight Loss
Soluble fibers form a gel texture when mixed with water. These fibers are found in oats, peas, legumes, apples, citrus fruits, carrots, barley, citrus seeds, broccoli, spinach, zucchini, grapefruit, grapes, and whole wheat bread. Some of the benefits of soluble fiber for the body are:
- Reducing harmful cholesterol levels, and raising beneficial cholesterol levels.
- Reducing blood sugar.
- Supporting the immune system and digestion: as the soluble fibers ferment by some bacteria in the intestine, which improves the immune system, digestion, and the health of the body.
Insoluble fibers are very important for the health of the body, as it is insoluble in water, not digested in the intestine, but absorbed in the blood. Insoluble fibers are found in whole wheat flour, wheat bran, nuts, legumes, green beans, potatoes, and seeds, and among the benefits of these Fibers:
Stimulating the movement of food through the digestive system, and increasing the volume of excreta; thus, it removes all toxins suspended in the digestive system from the body, it also helps the body get rid of waste and treat constipation, and protects against colon cancer.
The Recommended Aamount Of Fibers For Weight Loss
It is recommended to consume fibers daily, and the recommended amount varies according to age and gender:
- Females of 50 years of age or younger: 25 grams of fiber should be consumed daily.
- Males of 50 years of age or younger: 38 grams of fiber should be consumed daily.
- Females over 50 years old: 21 grams of fiber should be consumed daily.
- Males over 50 years old: 30 grams of fiber should be consumed daily.